Avocado vs. Peanuts

Nutrition comparison of Avocado and Peanuts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus peanuts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and peanuts:

  • Both avocado and peanuts are high in calories, dietary fiber and potassium.
  • Avocado has 15.3 times less sugar than peanut.
  • Avocado has 59% less carbohydrates than peanut.
  • Avocado has signficantly more Vitamin C than peanut.
  • Peanut has more niacin.
  • Peanut is a great source of calcium.
  • Peanut is an excellent source of protein.
Detailed nutritional comparison of avocado and peanuts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Peanuts src

Calories and Carbs

calories

Both avocado and peanuts are high in calories. Peanut has 251% more calories than avocado - avocado has 167 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, avocado is lighter in protein, heavier in carbs and heavier in fat compared to peanuts per calorie. Avocado has a macronutrient ratio of 4:19:77 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Peanuts
Protein 4% 16%
Carbohydrates 19% 14%
Fat 77% 71%
Alcohol ~ ~

carbohydrates

Avocado has 59% less carbohydrates than peanut - avocado has 8.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both avocado and peanuts are high in dietary fiber. Peanut has 24% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Avocado has 15.3 times less sugar than peanut - avocado has 0.3g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Peanut is an excellent source of protein and it has 11 times more protein than avocado - avocado has 2g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and avocado has 72% less saturated fat than peanut - avocado has 2.1g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and avocado are low in trans fat - peanut has 0.03g of trans fat per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than peanut - avocado has 8.8mg of Vitamin C per 100 grams and peanut does not contain significant amounts.

Vitamin A

Avocado has more Vitamin A than peanut - avocado has 7ug of Vitamin A per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has 150% more Vitamin E than avocado - avocado has 2mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

Avocado has more Vitamin K than peanut - avocado has 21ug of Vitamin K per 100 grams and peanut does not contain significant amounts.

The B Vitamins

Peanut has more niacin. Both avocado and peanuts contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.

Avocado Peanuts
Thiamin 0.075 MG 0.152 MG
Riboflavin 0.143 MG 0.197 MG
Niacin 1.912 MG 14.355 MG
Pantothenic acid 1.463 MG 1.011 MG
Vitamin B6 0.287 MG 0.466 MG
Folate 89 UG 97 UG

Minerals

calcium

Peanut is a great source of calcium and it has 346% more calcium than avocado - avocado has 13mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has 159% more iron than avocado - avocado has 0.61mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both avocado and peanuts are high in potassium. Peanut has 25% more potassium than avocado - avocado has 507mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than peanut per 100 grams.

Avocado Peanuts
alpha linoleic acid 0.125 G 0.026 G
Total 0.125 G 0.026 G

omega 6s

Comparing omega-6 fatty acids, peanut has more linoleic acid than avocado per 100 grams.

Avocado Peanuts
linoleic acid 1.674 G 9.715 G
other omega 6 ~ 0.004 G
Total 1.674 G 9.719 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Peanuts (Peanuts, all types, dry-roasted, without salt) .

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FAQ

Does avocado or peanuts contain more calories in 100 grams?
Both avocado and peanuts are high in calories. Peanut has 250% more calories than avocado - avocado has 167 calories in 100g and peanut has 587 calories.

Does avocado or peanuts contain more potassium?
Both avocado and peanuts are high in potassium. Peanut has 30% more potassium than avocado - avocado has 507mg of potassium in 100 grams and peanut has 634mg of potassium.